If you have just running, you may have heard stories from other runners about getting plantar fasciitis and may wonder how you can prevent this painful inflammation on the bottom of your feet. If so, use the following tips for preventing plantar fasciitis when you first start running for exercise.
Learn the Proper Gait for Running
When you first start running, you may just put on your shoes and workout clothes and just go. However, especially in the beginning, you need to take it slow so you can pay attention to your form and gait.
If you improperly land your feet with each step, such as moving toe first or stepping flat-footed, you run the risk of irritating the plantar fascia that connects your toes with the heel, which would lead to plantar fasciitis.
To keep this from happening, make it a point to squarely land on your heel with your foot straight out in front of you. Then, move so that you push off of the balls of your feet to minimize stress on the tissue.
Wear Good Fitting Shoes in Good Condition
Another way to help minimize the risk of plantar fasciitis when you first start running is to make sure you wear good fitting shoes that are in good condition. If you wear shoes that have an arch that is too high or low, or use shoes that are old and starting to wear, you will not have proper support for your feet.
If your feet are not properly supported, this puts stress on the bottom tissue. Not only that, but improperly fitting footwear will also throw your gait off and increase the stress even more.
When selecting the shoes you plan to use while running, make sure the arch support fits your arch snugly and fully without pressing on the bottoms of your feet. If you cannot find any shoes that seem to fit just right, speak with a podiatrist about getting shoe inserts that are contoured to your feet.
Using the above tips when you first start running as a form of exercise can help prevent the inflammation caused by plantar fasciitis. However, if you do start having pain on the bottom of your foot that makes it difficult to walk, especially first thing in the morning, speak with a podiatric sports medicine specialist to discuss treatment options, as well as receive personalized advice for preventing the condition in the future. Visit a site like http://www.elmhurstpodiatry.com for more help.Share